Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	4.54% 132kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	140% 182g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	179% 130g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	24.8% 14g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	480% 432mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	18.6% 186mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.27mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	50.3% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.2% 268mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 411g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Concentrate Citrus Fruit Juice Drink per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Frozen Concentrate Citrus Fruit Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Frozen Concentrate Citrus Fruit Juice Drink:

• 1 pound of Frozen Broccoli Spears has 8.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9, 6.1 times more Vitamin E and 507 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Concentrate Citrus Fruit Juice Drink provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Frozen Concentrate Citrus Fruit Juice Drink:

• 1 pound of Frozen Broccoli Spears has 1.6 times more Calcium, 1.6 times more Phosphorus, 4.8 times more Selenium, 2.8 times more Zinc and 1.6 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 2.7 times more Copper, 5.5 times more Iron and 1.6 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Concentrate Citrus Fruit Juice Drink contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 31.3 times more Omega 3, 15 times more Fiber and 2.6 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 5.6 times more Energy, 7.5 times more Carbohydrate and 19.5 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 6 in one pound.